Category Archives: Workout of the Day

Friday

A.

8 sets:

2 snatch lift offs + power snatch

snatch lift off = first portion of the snatch, from the ground to the knees w/ a 2s pause at knees. Really focus on keep your torso angle consistent from the time the bar leaves the ground until it’s at your knees. After the two lift-offs, reset and perform a power snatch.

B.

three rounds for time:

300m run

20 deadlifts (185/135)

10 muscle-ups

Wednesday

A.

1RM power clean

B.

five sets:

90s amrap:

10 Hang Power Cleans (135/95)

8 Box Jump Overs

12 Toes to Bar

90s rest between rounds

pick up where you left off each round, score = total rounds+reps

Friday

A.

build to todays heavy:

hang power clean + hang squat clean

B.

For time:

2 rounds:

   10 snatches (115/75)

   12 burpees

Then, 2 rounds:

   10 snatches (75/55)

   12 burpees

Wednesday

A.

back squat 4-3-2-4-3-2 

As the reps descend, increase your weight. The second time you perform a given rep set, increase the load.

For example:
4 @ 100#
3 @ 110#
2 @ 120#
4 @ 105#
3 @ 115#
2 @ 125#

B.

12 min amrap:

2 rounds of:  8 TTB + 8 OH lunge steps (95/65)

200m run